There was a lot of buzz in the LinkedIn world recently surrounding a Harvard Business Review story that examined the effects of business travel on a person’s health. It didn’t surprise me to read the data showed a direct relationship between the frequency of business travel and an array of physical and behavioral health risks.
Since you’re reading this Motivation Monday post as I kick off a week on the road hosting for the Health Channel in Miami, I thought it was a good time to offer some of my healthy survival tips when work takes me away from my favorite fitness classes and healthy fridge:
Don’t Forget the Workout Wear: Whether you hit the hotel fitness center or bang out some burpees in your room, gym shorts, yoga pants, a couple of sports bra and pairs of socks all roll up into practically noting in a suitcase, even if it’s carry-on. So there’s no excuse not to take them along on the trip.
Pack Healthy Snacks: Along with the workout gear, you’ll always find a few small bags of raw almonds, and enough KIND snack bars and Isagenix IsaLean shake packets to last the duration of the trip in my suitcase. No matter how long I’m on location, I know I can start the day with a nutritious shake and when hunger hits later, I’m armed with good snack options.
Make Smart Choices: As someone used to 2am wake up calls for a 4am start and wrapping 16 hours later, I know how tempting it can be to go a little crazy with food as a “reward” for a job well done. While there’s no reason not to treat yourself, keep track of your portion sizes and perhaps choose to have a cocktail, but skip dessert; or skip an appetizer and a drink but indulge in something sweet after your meal. If you have to attend a client dinner or lunch, try the ever-other-drink rule for the duration of the meal. Start with a glass of wine or cocktail and then make your next drink water or seltzer. This way if you make it to the third drink, it’s only your second libation instead of a third.
‘Tis the season for shopping and eating, and for many, it’s also also a time for traveling. If this weekend’s plans take you “over the river and through the woods” to somebody’s house for a few days of holiday cheer, you don’t have to leave your commitment to exercise at home. Packing a few fitness essentials and making a few modifications can keep you on track.
- Sneakers. Having them along for the trip means there’s no excuse not to go for your usual daily run (weather permitting) or take a long walk with that relative or friend you’ve been meaning to catch up with since the last family get-together. It also means you’ll have an easy way to burn some calories pre- or post-feast time.
- Workout clothes. There’s always room for an exercise bra, a pair of shorts or yoga pants, a moisture-wicking top and two or three pairs of athletic socks. These items take up practically zero space in any bag and you don’t have to worry about them getting wrinkled!
- Fitness apps. If you’re traveling by train or car (and you’re not driving, of course), use the trip to download apps that give you exercise plans no matter where you decide workout. One of the most popular ones out there is FitnessPro. Being delayed at the airport is another perfect time for app downloads.
- Now get moving! You brought your “stuff,” so there’s no excuse not to hit the floor of the guest bedroom or the den when it’s not filled with the TV crowd. Here are just some of the exercises you can do anywhere: bridges, planks, crunches, jumping jacks, squats, lunges and push ups. (If you’re driving and have the room, throw your yoga mat in the car so you can do the core exercises on the floor with greater comfort.)
- Family Fitness Plan: If your family is willing to give you control of the remote for a bit, maybe you could all meet in the living room to give your Zumba DVD a try. If they happen to have a Wii, XBox 360 or PlayStation system, why not try a Dance Dance Revolution competition to get everyone moving and have a few laughs in he process!
The bottom line is even though you may miss your favorite group exercise class or one day of weight training at the gym, there are ways to stay active when you’re away from home. The bonus is you get to make memories while spending time with family and friends.
This marks my last post of 2012. I’m looking forward to spending Christmas with my family and friends on Long Island. I’m even more excited about starting the New Year with new energy and new strength to take on whatever this roller coaster ride called life throws at me.
I close the year with a big thank all my readers for supporting me through a year of ups and downs. I hope you’ll be back in 2013 so we can start the next part of our journey together on the endless road to have fun, be fit and feel fabulous!